8 Partner Band Exercises

To add fun to your next older adults class

Resistance band exercises with partners can be a great way to introduce a little fun into your older adults exercise classes, while you are giving them a good whole body resistance band workout. Exercise bands are so versatile, and there are so many exercises that you can do with them. We’ve picked a few of our favourite partner resistance band exercises here, where partners are facing each other.

These partner band exercises can be included in any of your seniors exercise programs, and can easily be adapted for injuries or limitations. All you need is a long resistance band (or elastic band, stretch band, workout band, resistance tube, or resistance band with handles) for each of your participants, and you are ready for a fun class!

These resistance band exercises for beginners are also great for your experienced and advanced classes, and offer a full body resistance band workout. Make sure you keep encouraging your participants to be engaging those core muscles, and keeping good posture and technique throughout the exercises.

If you are looking to build a full body resistance band workout, you can include these partner exercises with our 8 Standing Band Exercises for Lower Body Strength or our 8 Standing Band Exercises for Upper Body Strength, or our 8 Floor Resistance Band Exercises for Older Adults and Seniors to Build Full Body Strength.

Want to see these exercises in action, and learn more about how to teach them in your class? Scroll down to watch the demonstration video.


EXERCISE 1 - SEE SAW

Starting position: Hold each end of two bands, standing with feet apart.

Movement: Partner A holds hands overhead, standing tall. Partner B bends knees and squats, taking straight arms down. Swap.

Technique: Keep shoulders back when squatting down. Arms stay straight throughout movements. Take arms overhead without overbalancing.

Variation: Stand up on toes in calf raise when arms go overhead.


EXERCISE 2 - SEATED ROW

Starting position: Hold each end of two bands, standing with feet apart. Bend knees down and hold seated position.

Movement: Partners pull elbows back behind body, away from partner at the same time.

Technique: Control return movement and pull in unison. Keep shoulders back and sit back on heels. Squeeze shoulder blades and keep elbows tucked in when pulling back.

Variation: Stand up between each row.


EXERCISE 3 - SEATED TRICEP KICKBACK

Starting position: Hold each end of two bands, standing with feet apart. Bend knees down and hold seated position. Bring hands in to rib cage, with elbows pointing behind the body.

Movement: Extend forearms and take hands behind the body.

Technique: Control return movement and pull in unison. Keep shoulders back and sit back on heels. Squeeze shoulder blades and keep elbows tucked in when pulling back.

Variation: Stand up between each kickback.


EXERCISE 4 - BAND CIRCLES

Starting position: Stand tall with feet apart. Hold each end of two bands with straight arms overhead.

Movement: Partner A does full circle with one arm going forward and the other back, while Partner B circles opposite arms forward and back.

Technique: Keep tension on the band throughout movement. Allow slight shoulder and torso rotation. Keep shoulders back and chest up tall throughout.

Variation: Partners circle same arms in same direction, to pull bands away from each other.
EXERCISE 5 - REVERSE LUNGE WITH BOW & ARROW

Starting position: Face partner and stand with feet together. Hold each end of two bands in hands, with arms straight forward.

Movement: Step out and lunge back on angle away from partner. Lift outside elbow and pull hand back to shoulder height, with elbow taken back behind body. Bring feet back together and lunge in opposite direction, pulling back with other hand.

Technique: Keep shoulders back and open hips when lunging back. Press back on bent knee while keeping the inside leg straight.

EXERCISE 6 - BLADE PULSE

Starting position: Face partner with one foot in front of the other. Hold each end of two bands in hands down by sides.

Movement: Pulse bands behind body (small range of motion).

Technique: Keep arms straight and avoid arching the back. Keep wrists and arms straight, squeezing shoulder blades as band is taken back. Control returning motion, stopping hands at legs (not letting hands swing forward of the body).


EXERCISE 7 - ELBOW RAISE WITH ROTATION

Starting position: Face partner with feet apart. Hold each end of two bands in hands with bent elbows in at waist, and forearms coming forward.

Movement: Keep square elbows and lift arms up to shoulder level, then rotate forearms up to roof. Rotate back forward, then lower elbows down.

Technique: Keep square elbows throughout movement, and up at shoulder height during rotation. Avoid arching the back or moving hips during rotation.


EXERCISE 8 - CURTSY LUNGE

Starting position: Face partner with feet together, holding either end of one band in hands clasped together in front.

Movement: Step to the side, away from partner, and take inside foot back and across behind the other, and lunge down. Bring clasped hands up and over outside shoulder, pulling away from partner. Bring feet back together and repeat on other side.

Technique: Keep shoulders back and don't lean forward during lunge. Avoid twisting the hips and shoulders.

Variation: Hold opposite ends of two bands to increase the challenge.

Exercise demonstration

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